Weight training poses one difficult challenge that many other exercises do not – accessibility. If you want to run, jog, walk, hike or cycle, chances are you know enough to start right away, while optimizing your technique as you learn. With free weights, this approach can be counterproductive and ultimately dangerous. Weight machines are a viable way to learn the basics of weightlifting in a safe, productive way, providing several benefits to beginners.

Learn Form

The primary benefit of weight training with machines for beginners is that they rigidly guide you through the precise form for each exercise. This lets you learn the form of the exercise while developing muscle memory to perform that motion. Most stacked weight machines provide the same range of motion as the free-weight exercises they emulate, even if the configuration of the machine doesn’t directly mimic the exercise form. For example, many bench press machines will seat you upright, while you press the handles out in front of you, parallel to the ground. Your body will still acclimate to the basic form, despite the discrepancies.

Establish Strength

For beginners, the biggest hurdle is often the fact that they don’t have enough established strength to successfully perform many free-weight exercises, especially barbell workouts. The weight of an Olympic barbell – standard equipment in most gyms – is 45 pounds by itself. This would eliminate weight-training standards such as the bench press and biceps curl for many novice lifters. The stacked cable weight of most machines allows you to start as low as you need to so you can build strength progressively over time.

No Spotter Necessary

Free-weight exercises for novices are often not safe when performed solo. Beginners will need a spotter to help control the weight, prevent injury and guide form. With weight machines, no additional assistance is necessary, from a spotter or a guide. Instructions are posted on the machine, and the equipment is often configured to move the weight in only one direction through one specific motion. This gives the beginner a safe, no-hassle method for developing familiarity with weight training.

Considerations

Weight machines are an effective starting point for beginners, but they come with several notable drawbacks. For example, most machines only work one specific muscle or muscle group in an isolated manner, without engaging secondary muscle groups to support and stabilize the lift. Free weights provide this benefit, which is crucial to the development of functional, overall strength. Also, if you plan on progressing to free weights at some point in the future, weight machines don’t teach you how to balance the weight through the motion, which can be daunting. Plan for a substantially extensive transition phase from machines to free weights if that is your goal, to adjust to the differences.

References

About the Author

Bobby R. Goldsmith is a writer and editor with over 12 years of experience in journalism, marketing and academics. His work has been published by the Santa Fe Writers Project, "DASH Literary Journal," the "Inland Valley Daily Bulletin" and WiseGEEK.